Chun Wai Kwok 2016/11/18 訓練日誌

Chun Wai Kwok 香港
ID 283930

14 位追隨者

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Chun Wai Kwok

100.0 km | 18:34:28 | 11:08/km | 第2馬

樂施毅行者2016

官方成績
日期	2016-11-18
成績	18:34:28
總名次	- / -
分組名次	- / -
平均速度	11:08/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'11")

00:34'11" (+01'19")

01:11'28"

10 km

(01:11'28")

00:37'17" (+04'25")

15 km

(02:10'17")

00:58'49" (+25'57")

01:53'03" (+41'35")

20 km

(03:04'31")

00:54'14" (+21'22")

25 km

(04:02'16")

00:57'45" (+24'53")

01:51'30" (+40'02")

30 km

(04:56'01")

00:53'45" (+20'53")

35 km

(06:14'00")

01:17'59" (+45'07")

02:20'26" (+08'58")

40 km

(07:16'27")

01:02'27" (+29'35")

45 km

(08:11'42")

00:55'15" (+22'23")

01:58'46" (+47'18")

50 km

(09:15'13")

01:03'31" (+30'39")

55 km

(10:21'04")

01:05'51" (+32'59")

01:56'35" (+45'07")

60 km

(11:11'48")

00:50'44" (+17'52")

65 km

(12:28'18")

01:16'30" (+43'38")

02:34'15" (+22'47")

70 km

(13:46'03")

01:17'45" (+44'53")

75 km

(14:42'50")

00:56'47" (+23'55")

01:46'15" (+34'47")

80 km

(15:32'18")

00:49'28" (+16'36")

85 km

(16:05'10")

00:32'52"

01:14'17" (+02'49")

90 km

(16:46'35")

00:41'25" (+08'33")

95 km

(17:43'19")

00:56'44" (+23'52")

01:47'53" (+36'25")

100 km

(18:34'28")

00:51'09" (+18'17")

Finish

(18:34:28)

日期: 2016-11-18 08:30 - 總爬升: 4064 m - 平均心率: 131 - 卡路里: 4950 Cal - 平均步頻: 134 - 溫度: 24°C - 濕度: 75%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02:15'31"

(02:15'31")

08'32" (+01'06")

15876 / 15876

01'33"

(02:17'05")

25'08" (+17'42")

62 / 15938

01:24'54"

(03:42'00")

10'31" (+03'05")

8066 / 24005

05'13"

(03:47'13")

30'41" (+23'15")

170 / 24175

01:54'18"

(05:41'31")

12'49" (+05'23")

8918 / 33093

展開計圈分析

賽前宣言: -

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~165	79~89%
3:T乳酸耐力區	165~171	89~92%
4:A無氧耐力區	171~181	92~97.5%
5:I最大耗氧區	181~186	97.5~100%
最大心率為186 點此去設定最大心率

11月累積里程 : 259.85 km

hoka speedgoat 累積 : 707.0 km

TCX 上傳 | 8 years ago

Esther, Roger Lee 和其他 15 人說推

留言


	目標心跳區間: 126~ 164

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'18"	00:08'18"
2	07'30"	00:15'48"
3	06'02"	00:21'50"
4	05'52"	00:27'42"
5	06'29"	00:34'11"
6	09'44"	00:43'55"
7	06'16"	00:50'11"
8	05'39"	00:55'50"
9	06'44"	01:02'34"
10	08'54"	01:11'28"
11	09'20"	01:20'48"
12	14'17"	01:35'05"
13	15'51"	01:50'56"
14	09'14"	02:00'10"
15	10'07"	02:10'17"
16	07'36"	02:17'53"
17	11'38"	02:29'31"
18	10'24"	02:39'55"
19	12'35"	02:52'30"
20	12'01"	03:04'31"
21	05'30"	03:10'01"
22	07'37"	03:17'38"
23	12'48"	03:30'26"
24	11'00"	03:41'26"
25	20'50"	04:02'16"
26	12'38"	04:14'54"
27	07'51"	04:22'45"
28	10'17"	04:33'02"
29	09'38"	04:42'40"
30	13'21"	04:56'01"
31	21'14"	05:17'15"
32	11'10"	05:28'25"
33	12'04"	05:40'29"
34	21'40"	06:02'09"
35	11'51"	06:14'00"
36	07'09"	06:21'09"
37	16'19"	06:37'28"
38	17'54"	06:55'22"
39	10'42"	07:06'04"
40	10'23"	07:16'27"
41	09'08"	07:25'35"
42	10'23"	07:35'58"
43	14'24"	07:50'22"
44	11'29"	08:01'51"
45	09'51"	08:11'42"
46	13'23"	08:25'05"
47	13'37"	08:38'42"
48	14'06"	08:52'48"
49	06'40"	08:59'28"
50	15'45"	09:15'13"
51	14'58"	09:30'11"
52	10'39"	09:40'50"
53	11'54"	09:52'44"
54	16'35"	10:09'19"
55	11'45"	10:21'04"
56	08'06"	10:29'10"
57	09'19"	10:38'29"
58	11'27"	10:49'56"
59	10'42"	11:00'38"
60	11'10"	11:11'48"
61	11'55"	11:23'43"
62	15'50"	11:39'33"
63	17'04"	11:56'37"
64	18'28"	12:15'05"
65	13'13"	12:28'18"
66	11'33"	12:39'51"
67	11'24"	12:51'15"
68	11'25"	13:02'40"
69	25'07"	13:27'47"
70	18'16"	13:46'03"
71	14'31"	14:00'34"
72	12'37"	14:13'11"
73	13'31"	14:26'42"
74	10'07"	14:36'49"
75	06'01"	14:42'50"
76	06'05"	14:48'55"
77	06'01"	14:54'56"
78	18'49"	15:13'45"
79	09'47"	15:23'32"
80	08'46"	15:32'18"
81	06'11"	15:38'29"
82	07'27"	15:45'56"
83	07'06"	15:53'02"
84	05'59"	15:59'01"
85	06'09"	16:05'10"
86	05'57"	16:11'07"
87	08'26"	16:19'33"
88	12'24"	16:31'57"
89	07'19"	16:39'16"
90	07'19"	16:46'35"
91	07'32"	16:54'07"
92	06'43"	17:00'50"
93	12'00"	17:12'50"
94	17'05"	17:29'55"
95	13'24"	17:43'19"
96	13'17"	17:56'36"
97	11'42"	18:08'18"
98	13'23"	18:21'41"
99	12'29"	18:34'10"
99.0	06'18"	18:34'28"